1. 1 mile run

2. EMOTM 40
   7 Pushups

280 total...great workout.

A1) Close grip bench press 3-4x3; R1M
SCORE: 225
A2) Weigthed pull-ups 2-3x3; R1-2M
SCORE: 53#
+
10min amrap@ 85-90%:
- 2 TGU/arm heavy
- Run 200m
- 10 KBS russian heavy
SCORE: 4 + 3 TGUs

3.55 mi 45:56 min 495 cal

Progressive

135, 185, 225 (only got 2)

3 Rounds for Time
10 Deadlifts (255/175)
10 Burpee Box Jump Overs (24/20)
10 Kettlebell Swings (53/35)

• 3x10x @ 135lbs
• 3x5x @ 170lbs
• 2x @ 190lbs

tri ext, curl, y, superpush up

AMRAP 10 min:
3 rds, 8 curls

Clean and Jerk:
50/2
50/2
70/2
80/2
90/2
100/1
100/1
105/1
105/1
105/1
105/1

MetCon:
5 pullups
10 burpees
15 AKBS 70#
AMRAP 10 mins

5 Rounds + 26 reps

'Amanda'

9-7-5
Muscle Up (did burpee jumping pull ups)
Squat Snatch (used 48# bar)

Getting more comfortable with OH stuff.

WOD
5 rounds
Agains a 3min clock
500m row
ME S2O (135/95)
Rest 3min

RX. 29.